Daily Workout

Weight Lifting Club

Saturday, January 20th, 2018

Swole

A1.front squat good single for the day over 4 attempts
A2. Weighted BB inverted row x 5-7×3
A3. Tall kneeling supinated curls w/ DBs x 10×3
B. fS @ 65% of A – 20 reps for time
C1. BB Chinese rows x 10×3
C2. DB French press x 10/sidew. X3
+
7 sec. sprints on AB
Rest 2 minutes
x7

V-ups x 50 reps
Tuck ups x 50 reps
Russian twist – no weight – 100 reps

Weightlifting

SN 50×2, 60×2, 70×2, 80×2
CL+J 50×2+2, 60×2+2, 70×2+2, 80×2+2
FS 50×3, 60×3, 70×3 (2), 80×2

Friday, January 19th, 2018

Swole

OFF

Weightlifting

No hook Clean+Drop jerk
50×2+1, 60×2+1, 70×2+1
CL+J
75×1+1, 80×1+1, 85×1+1, 90×1+1, test
FS 50×3, 60×3, 70×3, 80×2, 90×1, test
Arms, GHD, Pull Ups

Thursday, January 18th, 2018

Swole

A. Dead lift; 50×2, 60×2, 70×2 80×2 85×2 (3)
B1. Single leg RDL x 6-8/side x 3
B2. Seated BTN press x 8-10×3
C1. Nordic curls w/ weight vest x 3-5×3
C2. TGU x 5/side @ 55# x 3
D1. Side lying clam shells x 15/side x 2
D2. Negative HSPU x 7 sec. x 5x

Weightlifting

Off

Wednesday, January 17th, 2018

Swole

2 rounds
Max effort yoke walk – 50’

2 rounds
Max effort farmers walk – 50’

7 minutes
Sandbag hing squats x 5
Seated prison bar z-press x 10
Single arm row x 5/side

30 minute easy bike

Weightlifting

Day Three
No Hook SN 50×2, 60×2, 70×2 (2)
No Hook CL 50×2, 60×2, 70×2, 80×2
FS 50×3, 60×3, 70×3, 80×3

Tuesday, January 16th, 2018

Swole

A. Prison bar bench press @ 4020 x 6-8×4
B1. dB low incline hammer press x 10-12×3
B2. Rear delt flies x 8-10×3
C1. DB lat pull overs x 12-15×3
C2. Wide grip BB bent over row x 12-15×3
D. Tricep ext x 15×3

Side plank hold x :30/side x 3
Abweel roll outs x 12×3

Weightlifting

Jerk 50×2, 60×2, 70×2 (3), 80×1 (2) 60 sec rest
CL (HB) 50×2, 60×2, 70×2 (2), 80×1 (4) EMOM
FS 50×3, 60×3, 70×3 (3), 80×3 (3)
GHD Raises x 3-5 sets
Bar Twists x 10 x 2

Monday, January 15th, 2018

Swole

A1. Ez bar Hatfield squats @ 105% for 5 sec. negative x 2 x 3, rest :10
A2. Back Squat @ 55% for 5 speed reps x 3, rest 2:30
B1. Strict supinated chin ups x 7-10 reps x 3, rest :30
B2. Double KB bent over row x 10-12 x 3, rest :30
B3. Laying heal slide x 10×3, rest 2 minutes
C1. BB front rack lateral box step up x :30/side x 2
C2. Hammer curls x amrap @ 30% of bodyweight x 2

Seated straddle ups x 50
Arch ups x 50

Weightlifting

Day One
no contact muscle snatch from floor x5x5
No Hook SN/ w pause at knee 50×2 (2), 60×2 (2), 70×2
SN 70×2, [80×1, 85×1, 90×1] 4
PC+PJ 50×2+2 (2), 60×2+2 (2), 70×2+2 (4), 80×2+2 (3)
BS 50×3, 60×3, 70×3, 80×3, 90×2, 95×2
RDL 60×8, 70×8, 80×6 (4) % of BS
Sn Grip Push press x 10 x 3 sets
crunch circuit

Sunday, January 14th, 2018

Swole and Weightlifting

Off

Saturday, January 13th, 2018

Swole

A1.front squat @80- 85% for 3 reps x 3, rest :30 (amrap 3rd set here)
A2. Weighted BB inverted row x 5-7×3
A3. Tall kneeling hammer curls x 10×3
B1. Wide Grip bent over rows x 10×3
B2. BB skull crushers x 10×3
C1. French press x 10×3
C2. Unilateral farmers walking lunge x 30’/side x 3
+
TGU x10/side @ heavy weight – take your time here
+
Collect 3 minutes of 150# sandbag hold @ chest

Weightlifting

No Hook Snatch w/ pause mid shin, knee 50×2, 60×2, 70×2 (3)
Tall CL 50×2, 60×2, 70×2
CL 60×2, 70×2 (2)
BS 50×5, 60×5, 70×3- get ready for the next couple weeks

Friday, January 12th, 2018

Swole

OFF

Weightlifting

No Hook Clean +Jerk 50×2+1, 60×2+1, 70×2+1, 80×1+1
CL+J 80×1+1, 85×1+1 (2)
SN Balance 50×2, 60×2, 70×2, 80×1, 85×1, 90×1 then test
FS 50×3, 60×3, 70×3, 80×3
Weighted Hypers x10 x 3

Thursday, January 11th, 2018

Swole

A. Dead lift; 50×2, 60×2, 70×2 (2) 80×2 (2) 85×2 (2)
B1. Single leg RDL x 6-8/side x 3
B2. Tall Kneeling kb seasaw press x 6-8/side x 3
C1. GH Raise x 10×3
C2. Single arm BB Press w/ 3 sec. hold OH and 4 sec. negative x 5/side x 3
D1. Side lying clam shells x 15/side x 2
D2. TGU x 3/side x 2

Weightlifting

45 minute easy Assault bike ride
+
recovery stretching protocols for 25 minutes